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Winter Nutrition Tips

Depending on where you live, the winter months can be bleak and unwelcoming. The cold, dark days can have an impact on your diet and make staying nourished more challenging. And harsh weather can make exercising difficult. Add in the flu season, holidays and a lack of sunlight and it is clear that when the temperature drops, it is crucial you pay special attention to your nutritional needs in order to maintain optimum health.

  1. Good Carbohydrates

    • It is common to crave carbohydrates during the winter months and with good reason. Shorter days and longer nights mean less exposure to sunlight and that causes your serotonin (the feel-good brain chemical) levels to drop. This can cause depression and food cravings, according to "Today's Dietitian". The good news is that you can boost your serotonin levels by consuming healthy carbohydrates. Good choices include whole-grains and high-quality foods such as sweet potatoes, squash and pumpkin.

    Seasonal Produce

    • Whenever possible, eat locally grown seasonal produce. Despite the dreary weather, there are still many healthy choices available when it comes to winter fruit and vegetables. Try to incorporate fruits such as cranberries, citrus fruits and pomegranates into your diet. Roots vegetables including turnips, squash, pumpkins, parsnips, cabbage and yams are plentiful during the winter months and provide the body with much needed antioxidants that will help you fight infection and keep your immune system healthy.

    Vitamins

    • The lack of sunlight during the winter months will also affect vitamin D levels, so it is worth considering taking a supplement. Vitamin D has been shown to reduce the risk of colon, breast and ovarian cancers by as much as 50 percent, according to Healthcastle.com. Consuming fortified dairy products, fatty fish, and egg yolks can help raise vitamin D levels as getting outdoors as much as possible can. With its immune-boosting properties, vitamin C can also help ward off colds and flu.

    Probiotics

    • Probiotics contain living bacteria that protect your immune system from microorganisms that can cause disease. Incorporating probiotics or friendly flora in your diet can help keep the body's levels of healthy bacteria balanced, which is crucial during the winter months. Many yogurts provide these live cultures, but dietary supplements are available as well.

    Hydration

    • It is important to continue taking on plenty of fluids, especially water. During the colder months, you may not get as thirsty or sweat as much as you would when it is warmer outside, and that makes it easier to become dehydrated. Drinking green tea can also help fight germs because the polyphenols, especially catechins, may stimulate the production and activity of specific cells associated with combating viruses, reports "Today's Dietitian".

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